Day #11 Week Week #4 Loading

Warm up

2 minutes double unders

Bucket work

P-bar complex

Net climbs

GHD sit ups

GHD back ext

Skill

Movement standards

WOD

17 minute AMRAP

20 wall ball shots w/14 m/20

200m MB run

CFE

Warm up

Loaded 1K run w/25 m/45

WOD

20 minute AMRAP

20 wall ball shots w/14 m/20

500m row
10 MB burpees w/14 m/20